Description
This hearty Lentil and Chickpea Stew is a flavorful and nutritious plant-based meal perfect for any day. Combining tender lentils, chickpeas, and fresh vegetables simmered in a fragrant blend of spices, this Mediterranean-inspired stew is both satisfying and wholesome. Ideal for vegan and gluten-free diets, it’s easy to make on the stovetop and can be enjoyed with crusty bread or over rice.
Ingredients
Scale
Legumes
- 1 cup dried brown or green lentils, rinsed and drained
- 1 can (15 ounces) chickpeas, drained and rinsed
Vegetables
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 2 cups fresh spinach or kale, chopped
Spices and Seasonings
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- 1 bay leaf
- 1/2 teaspoon salt or to taste
- 1/4 teaspoon black pepper or to taste
Liquids
- 2 tablespoons olive oil
- 1 can (14.5 ounces) diced tomatoes
- 4 cups vegetable broth
- Juice of 1 lemon
Garnish
- Fresh parsley, chopped
Instructions
- Prepare the base vegetables: Heat olive oil in a large pot over medium heat. Add chopped onion, minced garlic, diced carrots, celery, and red bell pepper. Sauté the vegetables until they become soft and fragrant, about 5 to 7 minutes.
- Add spices: Stir in ground cumin, smoked paprika, ground coriander, and cayenne pepper (if using). Cook the mixture for 1 minute until the spices release their aroma.
- Combine main ingredients: Add rinsed lentils, chickpeas, diced tomatoes, vegetable broth, and bay leaf to the pot. Season with salt and black pepper to taste.
- Simmer the stew: Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer gently for 25 to 30 minutes, or until the lentils are tender.
- Finish with greens and lemon: Remove the bay leaf, then stir in the chopped spinach or kale and the juice of one lemon. Simmer uncovered for an additional 3 to 5 minutes until the greens are wilted and the flavors meld.
- Adjust seasoning and serve: Taste the stew and adjust salt and pepper if needed. Serve the stew hot, garnished with fresh chopped parsley for a burst of color and freshness.
Notes
- For a heartier stew, add diced potatoes or sweet potatoes along with the other vegetables.
- Serve with crusty bread or over cooked rice to make a complete and filling meal.
- This stew stores well in the refrigerator for up to 4 days and freezes beautifully for longer storage.
